The Pleasant Hill morning crew really loves the rowing workouts (… and nobody knows why).
Mobility: Ankle Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Squat Snatch
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
This is our 7th snatch workout (out of about 14). If you haven’t started doing full squat snatches, now is the time to give up the power snatch overhead squat barbell complex and to start doing actual squat snatches (even if you have to start with the empty barbell)!
If you started too heavy and you feel like you can’t do good form for all seven singles, drop the weight today by 10 lbs. Focus on perfect form, and do extra reps at that weight if you have time. Remember:
It isn’t about how much you can lift, it is about making the weight you are currently at look and feel good! Once that load has been ‘mastered’, then you can go up to the next weight.
Super Set: Ring Dips
Perform 3-5 reps of strict ring dips between each set of squat snatches. Advanced athletes can perform a 3 second hold at the bottom of each rep.
Metabolic Conditioning Workout: “Seasnake” – In 7 minutes:
Row (Advanced: 1000m, Intermediate*: 900m, Novice: 800m)
100 Double unders (Advanced*: 100 reps, Intermediate: 50 including attempts, Novice: 4 singles, 1 DU attempt, 20 times)
Max single arm dumbbell hang power snatch (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs) – Alternate as desired, but you must end with equal numbers on both hands +/- 1 rep.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 30 – 100 ‘reps’. Scale up the dumbbell to 53/35lb kbs for an additional challenge.
Coaching Tips: If you struggle with double unders, pace the row a bit more so that you have a bit more coordination for the double unders. If it looks like you are not going to have enough time to do any dumbbell snatches, go ahead and cut off the double unders with about a minute to spare so you can and try and get the minimum 30 reps. Keep in mind that you can switch hands as often (or as seldom) as you’d like, but in the end, you must complete equal reps on each arm. The best way to ensure that you don’t get lopsided is to do the same set on each arm (5 & 5, 10 & 10, etc).
Compare To: New Workout!
Motivation Mondays: There is power in every game (and every workout).